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Gut Nourishing Steel Cut Oats

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This recipe for Gut Nourishing Steel Cut Oats incorporates many of the dietary tips mentioned in Selva’s column about Gut Bacteria that was published in the December 2018 Co-op News.



Cooked and cooled steel-cut oats have a higher amount of resistant starch and are high in mucilaginous fiber. Blueberries, flaxseeds, and cinnamon provide a great source of polyphenols (as well as fiber). The optional yogurt provides a food-based source of probiotics. Each serving provides 11 grams of fiber! Enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.

Ingredients

  • 1 cup cooked and cooled steel-cut oats (cooked per package instructions)
  • ½ cup frozen blueberries
  • ½ cup unsweetened non-dairy milk
  • ½ teaspoon cinnamon
  • 1 tablespoon ground flaxseed
  • 1 tablespoon chopped nuts
  • ½ cup plain grass-fed yogurt (optional)

Method

  1. In a microwave-safe glass or ceramic bowl add a 1-cup serving of cooked and cooled steel cut oats.
  2. Add the blueberries, and non-dairy milk.
  3. Reheat in microwave for about 3 minutes.
  4. Once warmed, stir in the ground cinnamon and flaxseeds. Top with chopped nuts and plain yogurt.

Learn More About Gut Bacteria

Read Selva’s column in the December 2018 Co-op News to learn more about symbiotic and potentially harmful gut bacteria and get some tips on how growing good gut bacteria.

Contributed by

Selva Wohlgemuth

REGISTERED DIETITIAN

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women’s health.